Finishing 2010 with volume

[teamfatboy]

Sunday 27th June

Oh crud, the rain hasn't stopped... what a lovely day for a run :roll:

[runveerun]

Sunday 27th June

Oh crud, the rain hasn't stopped... what a lovely day for a run :roll:

Good luck sir! Although you prolly already at finish now. I just been to stupidmarket and saw all you runnery people :salute:

[teamfatboy]

Sunday 27th June

Oh crud, the rain hasn't stopped... what a lovely day for a run :roll:

Good luck sir! Although you prolly already at finish now. I just been to stupidmarket and saw all you runnery people :salute:

Ain't it amazing how many of us lunatics there were out there.. splishing and splashing our way 'round the waterfront. Faaark it was cold and wet and windy out there!

But now that little spot of insanity's out of the way, it's time to get down to real business

[runveerun]

But now that little spot of insanity's out of the way, it's time to get down to real business

SFW 8)

[teamfatboy]

SFW 8)

Ho yus... 5x5, FST-7, WSB, Sheiko, ESB (no, wait, that's a beer :doh: ), so many choices, so little time :grin:

[runveerun]

SFW 8)

Ho yus... 5x5, FST-7, WSB, Sheiko, ESB (no, wait, that's a beer :doh: ), so many choices, so little time :grin:

Oh there's lots of time! What are you thinking of doing? Apart from beer?

[teamfatboy]

SFW 8)

Ho yus... 5x5, FST-7, WSB, Sheiko, ESB (no, wait, that's a beer :doh: ), so many choices, so little time :grin:

Oh there's lots of time! What are you thinking of doing? Apart from beer?

I really haven't given it much thought yet, will be talking to PT late in the week, but having enjoyed Heavy Day Sunday, where I basically hit the three big lifts for 5x5, and managed to make some gains, I might try to work that in. It'll almost certainly be more strength-oriented, but nothing spectacular, no 8000 calorie days, so not a conventional PL programme.

But at the six-month point, squat's up 20kg or more, deads are way up, 30kg improvement, and bench has shifted off the 80kg plateau, so I'm keen to maintain the momentum

[teamfatboy]

No training today.... but physio. Some progress on QL and multifidus rehab.

Well, I suppose it's progress when physio says it's reduced from the whole muscle being in spasm to "three knots the size of golfballs"...

Chest and shoulders tomorrow... SFW for free heating!

[teamfatboy]

More physio this morning, down to marble-sized knots in QL from golfballs LOL

Thurs 01 July

Back-test wo:

BB deads 10x 60, 10x 80, 10x 100kg no discomfort, good

BB Bentover rows 3x 10x 40, ditto

BB Clean-and-press 3x 10, no worries

then shoulders

Seated mil press 3x12

More Clean-and-press 3x12

Upright Row 3x12

Side Lat Raise 3x12

Bentover rear delt fly 3x12

Major dose of the mehs, gotta harden up and get back into SFW mode :madman:

[steak]

Focus bro :grin:

[teamfatboy]

Focus bro :grin:

You mean on things like this :grin:

Got my spreadsheet, gonna get ready to rock and roll.... mmm 5x5 squats at 70%... TFB goes to buy a new, very big, bucket!

[teamfatboy]

Monday 5 July - Sheiko 29, Week 1, Day 1

BB Bench: 1x 5 reps x 45, 2x 4x 55, 2x 3x 65, 2x 3x 70

BB Squat: 1x 5 reps x 80, 2x 5x 100, 5x 5x 112.5

BB Bench: 1x 5 reps x 45, 2x 5x 55, 4x 4x 65

DB Flies : 5x 10 reps, first 3x 15s, last 2x 17s.

BB Good Mornings: 5x 5x 60kg.

Back stretches, and done. Gotta practice good mornings, ain't done them since forever.

[steak]

Good way to start the cycle mate.

The DB Flyes are there for recovery bro and its all about the stretch and flooding the area with blood...keep it light. OB, I and others stick to pretty light DBs here and would expect you to be using 15lb (7-8kg) for this part.

Lunges ansd GMs can be more of course and I think the rule of thumb here is 40% of your squat 1RM.

[Big john]

DO my eyes decive me!?! another one falls to the dark side?! bwahahahaha

awsome! :twisted: :twisted: :twisted: :twisted: :twisted:

on a more serious note. 29 is a great beginner cycle mate just check my journal bro 5 weeks on 29 i added 50kgs to squat and 30 kilos to my dead

as steak said keep the DBs light and fully stretch out the muscle out...and stretch i cant stress that enough!

[runveerun]

DO my eyes decive me!?! another one falls to the dark side?! bwahahahaha

Come to the darkside we have cookies!

[teamfatboy]

Thanks for the help, Steak and BigJohn... hell, I'd rapt if I got half those gains... and yes, point taken about the flies, I shall have another look at that on Friday. Wednesday could be interesting, deads to knees and deads from box (which equals what height, incidentally?). All good!

DO my eyes decive me!?! another one falls to the dark side?! bwahahahaha

Come to the darkside we have cookies!

Speaking of which... haven't really thought about any changes to diet. The Mo/We/Fri plan fits in with current hi-carb days, is largely why I'd not thought to mess with it yet - perhaps for the second go-around?

And when it comes to 1RM, I got the feeling that I undershot on Bench Press. I know I can get two clean reps out at 90kg, but that's after six sets of four... starting around 70 (so, 70, 75, 80, 85, 85, 85). Today, the 4x 4x 70% and 5x 3x 75% felt "comfortable"

Am I being sucked in by the gentle start, I'm wondering ?

I could leave things the way they are for the full four weeks - squats were definitely more of a struggle, with 5x 5x 70% - or review after two weeks ?

[runveerun]

You could adjust as you go along, maybe look at it again next week after doing a week and see what you think?

[teamfatboy]

And today's sandwich is:

"Aggressive back physio" (his words) on mid-back, sandwiched with DOMS of the chest from yesterday's workout.. ow squared :nod: :grin:

[tinytraps]

IMO ots better to have undershot than over done. I felt the benching was easy for the first couple of weeks but all of a sudden you get hit with a wave of fatigue and everything turns to bleh Keep at it TFB and make it out alive!

[steak]

Deadlifts to knees=pull to the middle knee and pause for 2ct

Deadlifts from boxes could be 1 of 2 movements depending on the translation;

1. rack pulls from the knee or just below would be better

2. defecit deadloft from a 1 or 2' block

but seeing as you have pulls TO the knee one would presume the rack pull would the go for this template.

[Big john]

found it actually better to do racks from the knees on a 1 or 2 inch block

[teamfatboy]

Yep, I'd figured this was kinda like 21s for deadlifts - bottom half, rest, top half...

So, would a power rack with the pins set mid-shins work for the 'rack pulls from block' ?

If not, I'll steal some of the blocks from those steps the cardio numpties use...they have to be good for something :grin:

Thanks guys

[steak]

set the pins of the power rack at knee level and use the block if needed to elevate yourself a little higher (bar just below the knees)

[Big john]

So, would a power rack with the pins set mid-shins work for the 'rack pulls from block' ?

i set the pins on the power rack about 3/4 way up my skin then slap a board underneath (usually a 3 or 4 inch board) and the bar ends up directly below my knee cap.

If not, I'll steal some of the blocks from those steps the cardio numpties use...they have to be good for something :grin:

im gonna try this on my nxt cycle on 37 ill prob end up using the pump class bench things, apprently doing them from boxes gives a more "natural feel" to DL. just my 2 cents

[teamfatboy]

Thanks guys.. I'll probably need to get the saw out, I've not seen boards around, at least nothing wide enough to get ball of foot and heel on (which would be right, yeah, or is it just ball of foot?).

Actually, I can't say that I've ever seen any boards at Bodyworks/ City Fitness :roll:

Tuesday 6 July - Cardio numpty time...

HIIT on a spin bike:

2m warm-up

10x 30s on/ 30s off

2m recovery

10x 60s on/ 30s off

2m recovery

10x 90s on/ 30s off

2m recovery

768 cals, max HR 88% or so...